A blog about living a FUN Fit Life. Being healthy and well should be fun, as all of life should be! Too often health and wellness are made out to be a chore, but not here. I challenge everyone to live a healthy life, while enjoying every minute of it.

Pages

Friday, April 1, 2011

So this week I tried out the Debbie Meyer Greenbags that I purchased at Whole Foods Market ($9.99 for 20 multi-use bags). Upon looking at my fruit and veggies that I stored all week in the bags, I am delighted to report that the bags helped keep the fruit/veggies fresher than they usually would have stayed. I normally just store my fruit and veggies in the produce bags provided by the store. After 5-6 days, my bananas would be too ripe, my tomatoes would have gone bad, and my lettuce would be wilted. I have attached a photo of my still fresh fruit/veggies. I will definitely wash my bags as directed and keep using them! You can use each bag up to 10 times, so I definitely think the bags are a purchase worth making.

Monday, March 28, 2011

So I found this recipe for Salmon with Sunshine Rice on WholeFoodsMarket.com and decided I really wanted to try it. The recipe called for a brown rice (but I love couscous) and it also required about an hour and a half of cooking time. When it came down to fixing the dish, I kind of went rogue and did it my own way. This is my version of the dish...

*Another option would be to bake salmon while you prepare "sunshine couscous". I prefer to saute with EVOO for an extra kick of healthy fats, and I also prefer the taste/texture this way. Next time I might try shrimp instead of salmon, I think it would be delicious either way!

Sunday, March 27, 2011

While doing my weekly Sunday grocery shopping, I saw these "Debbie Meyer GreenBags" again. They claim to drastically increase the life of your fruits and vegetables, keeping them fresh for much longer than regular storage bags. I have always wondered if they really work... I asked the gentleman working in the produce section at Whole Foods but he hadn't personally used them. I decided I would give them a try and blog about my experience. Today I "bagged" bananas, onions, tomatoes, cucumber and 3 heads of romaine lettuce. I will report back how these bags affect the freshness of MY produce.

For $9.99, the box contains 10 medium and 10 large storage bags. They can be reused 8-10 times each.

Monday, March 21, 2011

The Huffington Post released the top ten "fattest states" in the U.S. The list starts with Mississippi and works its way through the south, finally ending with a tie between Michigan and South Dakota. Two obvious factors that caused these states to land on this list are eating habits and sedentary lifestyles. States with populations that generally embrace healthy, clean eating along with regular exercise won't find themselves on this list. Places such as Seattle, Washington and Denver, Colorado which embrace outdoor activities and natural eating are great role models for other cities looking to "clean up" their act.

Sunday, March 20, 2011

I have long been a believer in the idea of eating an array of fruits and vegetables in all different colors. By eating an assortment of various fruits/vegetables you insure that you are consuming an array of nutrients. I like to make a colorful salad, filled with an array of vegetables. I made this salad with a 50/50 mix of kale and spinach topped with black olives, peas, garbanzo beans, tomatoes, cucumber, red onion, purple cabbage & yellow squash.

Red/Pink(Radishes, Red Onions, Red Peppers, Red Potatoes, Rhubarb, and Tomatoes)
Packed with phytochemicals such as lycopene and anthocyanins. Lycopene has been linked to positive effects on cardiovascular disease, cancer, diabetes, osteoporosis, and even male infertility.

Bright Oranges (such as carrots, oranges, mangoes)
Vibrant orange fruits and vegetables are packed with high levels of cancer preventing beta-carotene, which removes free radicals from the body.

Deep Blues and Purples(blueberries, eggplant, grapes, purple cabbage, and plums)
Blue and Purple fruits are known to possess powerful antioxidants called phenols and anthocyanins, which are linked to slowing the aging process plus heart and digestive health.

Wednesday, March 9, 2011

I love companies that stick to the basic principles of good business, putting customers and service first. Wellshire Farms saw that I used their products in my blog post and sent me a nice letter and coupons to try more of their great (healthy) products. I am not sure what I will purchase next, I LOVE their turkey kielbasa but I will try a new product and post about it!

Saturday, March 5, 2011

After my morning spin class (18 miles, wahoo!), it donned on me that the fridge waiting at home for me was slightly lacking. I decided to stop at the local grocery store on the way home and grab some veggies and turkey from the salad bar. I piled up everything I would want on a wrap without dressing or condiments. I brought it home, threw it on one of my FAVORITE wraps (French Meadow Bakery Spelt Wrap, found at Whole Foods..I always have them in the fridge) with some Vegetas Roasted Red Pepper hummus to hold it closed and voilà a healthy, delicious post workout meal!

Monday, February 28, 2011

I get asked all the time, "But what do you eat for lunch? I don't want to only eat salad!" Lately I have been eating a wrap for lunch, almost every day. I am definitely a creature of habit, and why change a good thing? It starts with one of my favorite products that I purchase at Whole Foods. A French Meadow Bakery, Organic Sprouted Grain Tortilla. It has 150 Calories but 9g of Protein, just in the wrap! I fill the wrap with an assortment of veggies and meat. My favorite is layering one tortilla with roasted red pepper hummus, lots of lettuce, onion, cucumber, tomato, turkey breast (nitrate free!), and slices of avocado. I then roll the wrap up and ENJOY! You can switch it up by using mustard or your favorite salad dressing on the tortilla to hold it all together, and use whatever veggies you prefer.

Organic Sprouted Grain Tortillas

Tortilla filled and ready to wrap - roll to side that only has hummus (to hold wrap closed)

Saturday, February 26, 2011

This week I have decided to review at least one different healthy drink/shake every day. I have been looking to find new protein shakes and also add in some healthy "greens" type drinks as well. Hopefully we will all find some new great products this way!

My Review: The Green Machine might look a little strange at first, but it actually tastes great! It makes a great mid-day snack, packed with fruit juice and healthy boosts! I think 1/2 cup to 1 cup is a good serving size to stick to. I'll definitely be keeping this little green drink in my regular lineup.

Tuesday, February 22nd - SPIRU-TEIN "Simply Natural Original Vanilla"

I found this drink mix at the local health food/grocery co-op and decided to give it a try. It is unsweetened, vegetarian and contains rice, pea and soy proteins. I mixed the packet with 4 oz. Silk soy milk and 4 oz. water in my handy protein shake mixer with blender ball. Since I chose the unsweetened version, I didn't have really high hopes for a flavor delight. The drink turned out very think and almost green color. I drank half of it, but it was a little thick to choke down. If I were to try it again, I might add berries, honey or agave nectar to switch up the taste (and maybe extra water to thin it out). I don't think I am going to add this drink into my nutritional playbook.

My Review: *Dissolve mix in 1 oz water before adding to soy milk (or regular milk). It tastes pretty good, texture can take a little getting used to, but all-in-all I will drink it again.

Thursday, February 24th - GNC Amplified Wheybolic Extreme 60

For those looking for a little more Protein punch and a more traditional protein powder, I would recommend the GNC Amplified Wheybolic Extreme 60. The serving size is 3 scoops, but I only use 1 scoop (in water, because it has a great taste that mixes well with a "blender ball" shaker). It is whey protein, low in carbs and very low in sugar. 1 Scoop packs 20g Protein, 93 Calories, less than 3 carbs and less than 1g sugar!

Friday, February 25th - Odwalla Vanilla Al'Mondo (Soy)I absolutely *LOVE* the Vanilla Al'Mondo soy-based drink by Odwalla. It packs a big protein punch and tastes absolutely amazing - but watch the serving size (each container is actually 2 servings). *Careful not to drink the whole thing or you will be consuming almost 400 calories.

Friday, February 18, 2011

Today I had a wonderful solo lunch at the Herb Box in Scottsdale. I ate outside on the patio of their lower level cafe/grocery, which offers convenience yet the same high quality food as their full service restaurant. I ordered the Turkey Avocado Wrap sans cheese and substituted hummus for the cream cheese that typically holds the wrap together. I love that their lunch wraps and sandwiches are served with house-made sweet potato chips, they are amazing! I cut the wrap in half and portioned out half the chips (I brought the rest home, probably going to eat it for my 3:30 meal before the gym). I try to eat small consistent meals throughout the day, never going more than 3 1/2 hours without eating at least a small snack (like 100 calories of raw almonds).

Portioned out for now and later (always do this before you start eating)

The service at the Herb Box was amazing! The staff was friendly, helpful and even remembered my name every time I went in to ask them for more water, napkins, and even tape to rewrap my sandwich! I will definitely be bringing my girlfriends, husband and family back to the Herb Box to eat :)

Tuesday, February 15, 2011

Kale is one of those "super foods" that everyone should eat more of. Packed with antioxidants and flavonoids, kale is anti-inflammatory and helps you avoid chronic inflammation. It also provides more than a days worth of your Vitamins K and A, along with a large amount of fiber and calcium. Its high level of beta-carotene has also been shown to prevent heart disease, cancers and other chronic diseases. Kale has so many health benefits yet most people never eat it! I have a delicious kale salad I like to make, hopefully others will enjoy it and add kale to their regular diet.

Sunday, February 13, 2011

I'm always trying to come up with fun activities to stay active during the weekend. The weekends are meant for fun with family and friends, but sometimes the usual choices (movies, BBQ's, etc.) can derail your healthy lifestyle. This weekend, I went back to an 'old favorite' - a plain and simple hike. My husband and I hiked Camelback Mountain and had a great time doing it! The best part is reaching the top where you can sit and enjoy the beautiful views of Phoenix and the East Valley. We took the Cholla trail which is about 3 miles roundtrip and takes a couple hours on weekends when the trail is busy. Most cities have numerous hiking trails and a quick google search can find you all the information you need before you go. If you are a novice hiker, I'd start off slow and with a trail marked as 'easy' or for beginners. I always bring a cell phone, sunscreen and plenty of water on our hikes!

Friday, February 11, 2011

Sitting at the salon getting my hair done, I was devouring the February issue of Cosmopolitan. Low and behold, one of my favorite weight loss strategies was featured as it's own article! I always instruct clients to drink 2 glasses of water before dinner. This serves 2 purposes in my opinion, it identifies true hunger from thirst and fills the stomach before the meal (so less food is needed to feel full). Water has so many health benefits and is a necessity of a healthy body, doing this will help ensure you get your 8 glasses per day!

This weeks Friday Fit Breakfast is actually a product spotlight for those needing a little more oomph in their AM meal. This is a breakfast burrito I bought for my husband, who is 6'5" and works out five times per week, therefore he needs more carbohydrates and protein than I do to get his day started right. It's a PJ's Organics brand Breakfast Burrito with eggs, turkey sausage and cheese. And of course, this breakfast burrito is quick and convenient for those that are rushed in the morning, much better than grabbing fast food on the go!

Thursday, February 10, 2011

Due to my allergies to dairy and egg white, I have a hard time finding salad dressings that are natural, lower calorie, dairy/egg free and most importantly DELICIOUS. I found this dressing while shopping in the produce section of AJ's Fine Foods in Phoenix, Arizona. Cindy's Kitchen All Natural Honey Dijon Vinaigrette is all natural, sweetened with honey and lemon juice, unlike the others that were sweetened with white sugar. It only states "Dairy Free" but none of the ingredients lead me to believe it contains egg yolk or egg white.

Wednesday, February 9, 2011

I just got these new candy trays and decided to give them a try. I decided to use a coconut oil base, due to the health benefits of the oil. Coconut oil has been shown to be heart healthy and aid in weight loss. It is high in lauric acid which fights viruses and bacteria in the body. It also contains Vitamin E, Vitamin K, Iron and numerous other antioxidants. organicfacts.net This is a great recipe to get your chocolate fix and add some healthy coconut oil to your diet. I also added almonds, which are heart healthy and believed to aid in healthy weight maintenance. *This recipe yields 4 servings of candy.

Tuesday, February 8, 2011

We all know that the massive amounts of pesticides being sprayed on fruit and veggie crops can be harmful to our health. But which fruits and veggies are the worst pesticide offenders? Which ones are really worth shelling out the extra money for your peace of mind? I try to buy all organic fruits and veggies, but many of my clients want to save some money and only buy organic versions of what they would consider "the worst". I have compiled this list to outline which fruits and veggies are best bought organic, and which ones typically contain lower levels of pesticides.

Monday, February 7, 2011

Today for lunch, I decided to make this delicious Tex-Mex Chili for my husband. I adapted a recipe I got from Whole Foods online, adding an additional 4 oz of lean ground sirloin, substituting pinto beans for black beans, and used an italian squash. I adapted the recipe to fit his taste and nutritional needs, I felt that the original recipe could use a little more protein punch. It's a great meal to make ahead of time and reheat on the go! You can also experiment with what your family likes, sometimes we add finely diced jalapeño peppers for some extra heat.

Thursday, February 3, 2011

Life can get pretty stressful sometimes, especially when you add trying to lose weight and exercise to the mix. Studies have shown that stress and lack of sleep are directly correlated to an increase in abdominal fat. While trying to lose weight, it is important to get adequate sleep (preferably 7-8 hours, nightly) and reduce stress levels. I have listed a few of the ways that I personally like to relax and reduce stress in my own life, I also recommend these strategies to my clients who are feeling frazzled.

Play some tunes - Before going to sleep at night, I like to lay in bed and listen to tranquil music. I love my CD Circle of Compassion which is Native American flute music by a very talented artist, Marina Raye. Light an aromatherapy candle in a soothing scent and relax while all your stresses melt away.

Coffee date with a girlfriend - spending time with a good friend can help to reduce stress levels. Visiting and sharing stories helps to reinforce positive bonds with those important to you, creating a positive emotional response and reducing levels of stress. If you don't have time to meet in person, a quick phone call or text can be a quick pick-me-up. The best part is, you are helping to give your friend the same lift!

Rent a Comedy - Studies have demonstrated that positive endorphins are released when we laugh, so get those endorphins going by renting a funny movie. Combine more than one stress-reducing activity by inviting some friends over to laugh with you!

Yoga - Yoga can be a great stress reliever. It allows you to focus on yourself and look inward while finding peace. There are many types of yoga that fit various fitness levels and personal goals. I have enjoyed everything from Hatha yoga to Bikram yoga. Yoga is a great way to relieve stress and work toward your fitness goal simultaneously.

Take your dog for a walk - Getting outside and breathing fresh air will do a lot to reduce your stress levels. You will also feel good knowing that you did something fun and healthy with your pooch.

Massage - If you can afford the cost and time, a massage is a great way to relieve stress and tension. I particularly enjoy a nice massage when exercising vigorously (or starting a new exercise routine). Make sure you speak up and ask for what you want, to get the most out of your massage you should have good pressure but be comfortable.

Wednesday, February 2, 2011

I am a very social girl and *love* my lunch dates, happy hour dates & dinner dates with friends! For many of us this hinders (or completely sidelines) our health and fitness goals. I would never tell my clients to become social recluses and abandon their friends on a quest to health and wellness. The key is choosing the right restaurants, eating the right portion and (when possible) going in with a plan! I love that many cities now have an abundance of natural/health oriented restaurants, these are obviously the best choice when eating out with friends but you can't always dictate the restaurant choice. My plan of attack is to google the restaurant menu, even from my iPhone if I have to, and choosing my meal ahead of time. By planning my meal (and special requests) ahead of time, I don't make a hasty and unhealthy decision while ordering. I typically order salads because I love to load up on nutrient rich veggies, requesting no cheese or croutons which are calorie/fat laden and dressing on the side (balsamic is my favorite, but I don't shun dressings - just watch portion size and only use 2 Tbsp). A couple hidden dangers in salads are glazed nuts & tortilla strips. Glazed nuts can sabotage your healthy salad into having the sugar content of a candy bar and tortilla strips can add unnecessary calories and saturated fat.

Today I went to La Bocca Pizzeria with a girlfriend and had a wonderful lunch! I chose a small chicken caesar salad with no parmesan cheese and no croutons. The salad was of appropriate size, approximately 4-5 ounces of grilled chicken, 1 sliced tomato, and 3 cups romaine lettuce. My estimate is that the entire salad had 400-425 calories maximum, but it was very satisfying!

Monday, January 31, 2011

This past weekend was an absolute cooking success! After my husband ate my "make-ahead Curry" I received glowing text messages about what a wonderful cook I am. If he only knew how easy it was ;)

Last nights dinner was another healthy option that was simple and quick to make. My husband approved of this healthy meal too, requesting it be made again soon :) Always good to hear from a very honest (picky) eater! These great products made my weekend a solid 2 for 2! I barbecued chicken breast after marinating in Mrs. Gooch's natural barbecue sauce and served it with a yummy sweet potato hash. I cooked the sweet potatoes and veggies a little longer than the package called for because I like them a little crispier.

Alexia Brand's NEW "Chipotle Roasted Sweet Potatoes & Vegetables"

Mrs. Gooch's All Natural Barbecue Sauce

Voila! Dinner in less than half an hour.

5 oz chicken breast and 1 cup sweet potatoes and veggies turned out to be a 300 calorie dinner.

Recent Tweets

About Me

I have a passion for healthy living, wellness and helping others achieve their goals. I work to empower others with knowledge of healthy living, inspire through my own actions and accept everyone with the love and respect that they deserve.
I graduated from Arizona State University in 2009 with a degree in Psychology, I am thankful that I took the time to learn about the human psyche. Understanding how different individuals think and feel helps when working together to achieve healthy goals.
I am currently working on a book to share my story of overcoming weight and body issues. My goal is to help others by being honest and sharing what I went through as a child/adolescent. I currently do private wellness and lifestyle consulting, working as a private coach for those wanting to make real lifestyle changes. Read my first blog post Introduction-Who I am for my story